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hi tina, if you exercise on a fast day i wouldnt recommend eating more than your normal 500 cals, exercise can boots your weight loss and metabolism and thats why youve choosen to do the 4:3 in the first place, why undo all your hard work, you can eat again normally on your feed days, good luck and keep us posted on your progress xx
Tina
Glad you are doing so well. I swam 40 laps today on my fast day . The book is very specific though you cannot increase your calories if you exercise on fast days. I’ve lent my book to a friend but I did write the page and quote on a previous post that asked this question if you want to check the archives.
Hi Tina321, your question has been asked many times before – No, you should not have more calories on a fast day if you have done exercise.
However, I would advise you to up your calories on those days slightly, if you feel you need to, in order to encourage you to stick with the diet long enough to get used to it. Once you are into the lifestyle you can reduce your calories back down to the proper level.
I hope that helps and I’m glad you seemed to enjoy your exercise on an empty stomach. Good luck with your 5:2 journey.
I agree with the above comments about not increasing your food intake if you exercise on a fast day. This is only if you also want to benefit from the internal benefits that Michael and most posters believe you get from the 5:2 diet.
Many posters have posed the same question and there are many points of view.
The 5:2 idea is about 500 or 600 cals on fast days to get the benefits.
By all means exercise and increase your cals but accept that at the moment you do you will not be following the programme.
Why not exercise then have your allotted calorie intake with protein to aid recovery?. This way get the best of both worlds.
Google exercise and fasting. I am sure you will find many researched documents on the issue.
In the end you do what suits yourself.
Good luck.
I have seen all the posts about not increasing calories when doing exercise on fasting days, but what if you are doing a one hour semi heated vinyasa flow yoga class, then followed by 35 minutes of HIIT spin class followed by free weights? Oh and some days I add in a walk it is sunny.. My concern is I don’t want to start burning muscle. I do this work out about 5 times a week and have noticed a slump in my weight loss. I am female, 47 years old and weigh 136. Last year I got down to 130 pounds from being at 138….but slowly the weight has crept on even though I still fast and have been working out more with more intensity. I know it gets harder to lose weight when you only need to drop under 10 pounds. I want to get under 130 but have noticed the weight loss slump once I increased my workouts. Friends are telling me that I’m probably not eating enough on fast days. Any advice????? Recommendations???? Should I up my calls by 50 to 100 more cars on fasting days?
Suprbliss,
Rather than not eating enough on fast days, it seems more likely that you are eating too much on fast days and/or non-fast days.
I’m 46, 5ft7, and now weigh 130lbs. In my experience, it’s a complete myth that the last 10lbs is the hardest. How could it be?! Most people’s target weight is arbitrary, so any problem reaching it is in your head/ down to how much and what you eat.
Personally, I don’t find it any harder to lose weight now than I did at the start.
Perhaps you should have a look at how much and what you’re eating – if you eat a lot of carbohydrates and added sugar you may be sabotaging yourself!
Hi Supebliss,
benefit of fasting is actually to stay out of food as long as possible. However you should exercise before your meal, you’ll have much more energy to exercise on fasting day comparing to eating day. Energy is increased because body doesn’t have to bother with food processing and works in different regime. Maybe try to find some articles on fasting benefits. If you cannot stay with 0 cal, eat max. 500 regardless you exercise or not. Usually fasting is not very known or popular among people and many of them still follow standard way of the eating, which is daily cal restriction, that is why your friends are concerned, but who really wants to know what is the benefit of fasting, can find some good articles about it. Hold your own and follow your body. Even metabolism works faster during fasting days.
HappyNow: there is something about it. I re-read some parts of Dr. Varady’s book and forget this was mentioned in the book too. The last 10 kgs are really much worse, than first 10 kgs. The example in the book was: If you are 113 kgs person and lose 23 kgs, your metabolism slows down and your cal intake should be around 2400 Kcal – it’s an example. However if your weight was always 90 kgs, your cal intake should be around 3200 Kcal. Difference is almost one meal. The reason behind is, that if you start to lose weight you actually alarm your body that he needs to save more energy unlike body stable in weight. Varady recognized that she doesn’t know the reason behind in detail, but there is science research behind and statistic.
So in summary if you are person with 90 kgs and it’s your stable weight you can eat more, because your body burns more calories comparing to body, which lost 23 kgs and is now on 90 kgs, too. So it is correct the last 10 kgs is much harder to lose than whatever first 10 kgs, no matter if it’s person who should lose only 10 kgs. It’s not myth, even if there are a lot myths like to eat 6-7 meals a day etc.. but not this one.
Truemirror,
Thanks. I haven’t read the Varady book. However, I’ll reiterate that, for me, there was no difference between the first few lbs and the last. I’m now BMI 20, and I still find it easy to lose weight by fasting (and low refined carb/added sugar).
So while it may be true for some people, and lots of people like to believe it, it is not a universal truth!
Metabolism is a measure of the number of calories the body needs. It is a fact that a lighter body needs less calories and therefore as weight is lost the amount of calories consumed need to be reduced. The majority do not do that and it is usually why it is harder to lose the last few pounds. It is also a fact that many of us on long term weight reduction plans become less vigilant about what and how much we consume after following a plan for a long time.
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